Wednesday 9.6.17

HOW TO: PUT JUMP ROPES AWAY

Strength/Skill: Bike Intervals

• 3 rounds of 20/14 Bike Calories
  • Rest 1 minute between rounds
  • 2 minute cap on each round

WOD: 20 min LADDER

• 5 Wall Balls (30/20) (10,15,20…)
• 30 Abmat situps (30 every round)
• 5 Pullups (10, 15, 20…)
  • **Every 4 minutes perform 3 Snatches (155/95)
    • During the warmup build up to a weight at which you can do 2 sets of 3 unbroken snatches.  If you cannot do 3 unbroken before the workout begins, the weight is probably too heavy.

The News:
Recipe of the Week
Oct 28, 2017 – Halloween Party
Nov 18, 2017 – Friendsgiving
Dec 15, 2017 – Holiday Party